REHAB SQUATS+ Saturday January 12th
Stretch & decompress
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Box paused squats w/axle*:
35 kg x 10 reps
60 kg 4 sets x 10 reps
*swapped to cambered bar from 2nd set due to right wrist issue
Cardio:
assault bike 5 mins @ +55 rpm
REHAB PRESS+ Tuesday January 5th
Stretch & decompress, tendon warmup
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Chest press (p/h):
15 kg x 10
Barbell bench press:
60 kg x5
80 kg x 5
90 kg x 5
100 kg x 5
110 kg x 5
115kg x 5
DB front raises (p/h):
10 kg x 4 x 10
EZ barbell curls:
23 kg x 3 x 10
Cardio:
assault bike 5 mins @ +55 rpmREHAB SQUATS Saturday December 26th
Stretch & decompress
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Box paused squats w/axle:
35 kg x 4 sets x 10 reps
Cardio:
assault bike 5 mins @ +55 rpm
REHAB PULL+ Tuesday December 22nd
Stretch & decompress
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Lateral pulldowns:
60 kg x 3 x 10
Seated rows:
52.5 kg x 5
75 kg x 5
97.5 kg x 5
120 kg x 5
DB front raises (p/h):
12.5 kg x 2 x 10
10 kg x 2 x 10
REHAB PRESS+ Thursday December 17th
Stretch & decompress, tendon warmup
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Chest press (p/h):
15 kg x 10
Barbell bench press:
60 kg x 6
80 kg x 6
90 kg x 6
100 kg x 6
110 kg x 6
DB front raises (p/h):
10 kg x 4 x 10
Cardio:
assault bike 5 mins @ +55 rpmREHAB SQUATS+ Saturday December 12th
Stretch & decompress
Pre-training
Kneeling hip flexor release: 2 left & 2 right
Planks on hands: 3 sets x 30 seconds each
Resisted hip flexion isometric: 3 sets x 10 seconds p/leg p/set
Leg lock bridges w/ball: 3 sets x 8 reps p/side
Curl ups: 2 sets x 10 reps
Side planks: 3 sets left & right x 10 seconds p/side
Bird dog: 10 reps p/side
Box paused squats w/axle:
20 kg x 4 sets x 10 reps
Good mornings w/axle:
20 kg x 4 sets x 10 reps
Cardio:
assault bike 5 mins @ +55 rpm
